Bosu Pair of dumbbells (Select a weight that is light enough to master form.)

BENEFIT

This exercise works the muscles in the shoulders (anterior, medial and posterior deltoids) through a full range of motion. It also engages your core muscles as you try to maintain your center of gravity over a constantly changing surface (the Bosu).

PROGRESSION

Staten Island Advance/Diane O'Donnell

Do 2 to 3 sets of 10 to 15 reps. As you get stronger, increase the weight of the dumbbells.

MOVEMENT

*Grasp the dumbbells and sit on the Bosu.

*Raise the dumbbells to shoulder level, palms facing you, as you contract your abs and raise your legs up and straight out at hip level. Maintain your legs in this position throughout the set.

*Rotate your arms out to your sides so that that the palms are facing forward, and press the dumbbells up overhead.

*To lower the dumbbells, reverse the movement back to starting position with the palms facing you.

*Continue performing this movement for desired number of reps.

Staten Island Advance/Diane O'Donnell

This exercise is being demonstrated by Lorraine Nygard, a
W.I.T.S.-certified personal trainer and Y personal fitness coach for
the Staten Island YMCA South Shore branch in Eltingville.